Day 1- Monday 240122
A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2
A2. 30 sec hsh + 30 sec banded PVC v-up
Rest an additional 3:00 then B
B. 1 set every 2:30 x 6
3 tempo hang power cleans 30×1
5 box jump overs nte 24”
build every round no fails on the cleans
Day 2- Tuesday 240123
A. AMRAP 30:00 aerobic flow pace
35/30 cal row
15 wallballs 20# 10’, 14# 9’
15 dual DB deadlifts 50/35
45 DU/ 90 singles
45 sec core hold, athlete’s choice
Day 3- Wednesday 240124
Open Repeat Day
A. EMOM 9:00
Min 1: burpee broad jumps
Min 2: 3-5 pull-ups
Min 3: 3-5 shuttle runs
Rest 4:00 then B
B. EMOM 5:00
1 clean & jerk
max distance in time remaining
Rest 5:00 then C
C. CrossFit Open WOD 13.2
AMRAP 7:00
3-6-9-12-15-18…
T2B
Clean & Jerks 135/95
Day 4- Thursday 240125
Pick 2 machines
Run = 400m
Row or Ski = 500m
Bike = 1000m
A. AMRAP 10:00
alternate between 2 machines
Rest 5:00 then repeat
B. Yoga
Day 5- Friday 240126
A. AMRAP 10:00
Heavy sled push + pull
Rest 5:00 then B
B. AMRAP 15:00
5 single arm (SA) KB hang power clean 24/16kg
5 SA KB front rack squats
5 SA KB front rack reverse lunges
5 SA KB sh2oh
repeat other arm/leg
20 alt SA Russian KBs
10 burpee pull-ups/c2b or 10 muscle ups bar or ring
Day 6- Saturday 240127
Open Repeat Day
Prep Coach’s choice
CrossFit Open WOD 12.2
AMRAP 10:00 rx (masters)
30 snatches 75/45 (45/35)
30 snatches 135/75 (75/55)
30 snatches 165/100 (100/75)
AMRAP 210/120 (120/90)
Day 7- Sunday 240128
RedShed Rest Day
